6.06.2014

 In WOD
 

Warm Up

Jumprope 3 minutes

Dynamic Drills

Then 2 Rounds

  • 5 Box Jumps/Step Down
  • 10 KBS
  • 10 T Push Ups

Strength/Skill

5 Sets

  • A1: Power Clean x 1.1.1.1 – Rest 10 seconds between reps
  • A2: Tall Box Jumps x 5 @ 13X1 
  • A3: Side Bridge x 30 seconds per – Rest 90 seconds

MetCon

Complete as many rounds and reps as possible in 4 minutes of:

  • Pull Ups x 10
  • KBS x 10 (53/35)

Rest EXACTLY 4 minutes, and then

Complete as many rounds and reps as possible in 4 minutes of:

  • Box Jumps/Step Down x 10 (24″/20″)
  • HR Push Ups x 10

 

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